Pause then raise it back in front of your face. ", "url": "https://studentsfitness.com/", The biggest of these are your latissimus dorsi. "contactPoint": { "logo": "https://studentsfitness.com/wp-content/uploads/2016/07/Students-Fitness-Logo.png", "streetAddress": "1204 E Baseline Rd", "longitude": "-111.920050" eval(ez_write_tag([[300,250],'studentsfitness_com-large-mobile-banner-1','ezslot_3',111,'0','0']));Aim for a weight that’s just heavy enough that you can hit 8 reps with all of the sets but not many more. That’s one set. It requires more from your back so use a lighter weight when starting out. Breathe out as you raise the dumbbells and breathe in when you lower them. Go low, but not so far that you’re pushing yourself! "addressCountry": "USA" This post may contain affiliate links. } It’s also optional. That’s what life would be like without the lats! "addressRegion": "Arizona", Start with a lighter weight than what you think you’ll need. Then lower your upper body without bending your legs at all. Breathe in as you lower the weight and breathe out as you pull it back up. They also keep your torso upright and stable, so keeping them healthy can prevent back pain. I would recommend doing 3 sets of each of these exercises at the beginning then up to 5 when you’re experienced. Read our, 2020’s 11 Best and Most Effective Pre Workout Supplements, How to Make Protein Shakes for Muscle Building, How to Wrap Your Knees for Squats (And Why You Should), Best Exercises for Getting Rid of Belly Fat. While pullovers can be an excellent chest exercise, this variant targets the lats for maximum impact. In when going down and out when going up. Find something about waist-height you can hold onto. This one may be a bit awkward on the bed unless it’s very thin or you’re very wide.eval(ez_write_tag([[300,250],'studentsfitness_com-leader-2','ezslot_9',113,'0','0'])); That’s because you need to lie face down on a bench or similar object with your elbows held out at a ninety-degree angle. Don’t forget to stretch! Dumbbell deadlifts are easier, work your lats more, and won’t scrape your shins! Check out all of Gadget Hacks' CM 2020 deals >, Check out all of Null Byte's CM 2020 deals >, What's New in iOS 14? As with any exercise, you want to get the blood flowing first! Make sure to use slow, smooth movements. Increase the number of reps until you can consistently hit 12 then switch to a heavier dumbbell. There are three main muscles that make up your back. { Grab a bench or your bed for this exercise. ], This is a weighted exercise, not a stretch, after all. There are three main muscles that make up your back. How To: Tone with dumbbell pushup rows ; How To: Exercise your back and core by doing renegade dumbbell rows ; How To: Do a really really good back work out ; How To: Do a bodybuilding 45 minute back workout ; How To: Do a one arm dumbbell row to tone the lat muscles ; How To: Do the bodybuilding incline dumbbell fly for chest Pause then stand up. Oh, and there should be a dumbbell in each hand. You can also do this exercise with your foot on the floor, but keep that hand on the bench! "description": "A fitness site for students who want to learn how to get in shape, get ripped, and get lean. Stand straight up with a dumbbell in each hand. "contactType": "Sales", "https://twitter.com/StudentsFitnes1" Read our affiliate disclosure if you're having trouble sleeping. }, Without your lats, you wouldn’t be able to rotate, extend, or pull with your shoulders. "@context": "http://www.schema.org", Once you’ve done the reps with one arm, swap sides. Not only is it necessary for making farting sounds with your armpit but it also does a lot for your shoulders. Do some light cardio and slow down over the course of five minutes. With a barbell and heavy weights, deadlifts can be an intimidating exercise. It costs you nothing and helps keep the lights on and weights racked here at Students Fitness. Slowly raise the dumbbells until your arms are stretched straight outward. Stand up straight and try to push your hands as high into the air as possible. }, Grab a single dumbbell with both hands and hold it in front of your face. Breathe in as you squat down and breathe out as you stand back up. Weight loss. Squat down by flexing your knees and hips. I’m a certified Personal Trainer and have always had a passion for fitness and living a healthy lifestyle. You can also lean on a chair instead of grabbing something. You can also do this while standing with your torso facing the ground and your knees slightly bent. It helps me to lead the movement with my glutes. Also, keep your back straight. Have both arms done an equal amount of reps? "hasMap": "https://goo.gl/maps/3mzZDQgxWQ92", Start with the dumbbell in your weaker hand because you don’t want to train yourself into a muscle imbalance.eval(ez_write_tag([[250,250],'studentsfitness_com-large-mobile-banner-2','ezslot_8',112,'0','0'])); Place the opposite hand and knee on the bench or bed and lower your torso so it’s parallel to the floor. Use code CMSAVE20 to save on everything, and use CMSAVE40 for all things apps and software. Let’s cool down by moving, but not too fast. Keep your elbows fixed in space! Get your butt as close to the ground as possible. Breathing is just like with normal deadlifts. "address": { This is a good first exercise, so don’t go too heavy with it. "name": "Students Fitness", "addressLocality": "Tempe", You should move nothing but your arm! Not only is it necessary for making farting sounds with your arm… eval(ez_write_tag([[468,60],'studentsfitness_com-leader-3','ezslot_10',114,'0','0']));Then lower the dumbbells. Keep your heels flat with your feet at shoulder-width. No bouncing! Grab the object and squat down. With your palm facing inward, pull the dumbbell up to your chest, pause, then lower it back toward the floor. The biggest of these are your latissimus dorsi. Do this several times. You don’t want the weight to flop around but if you hold it too tightly this can become a forearm and chest exercise instead of lat exercise! "@type": "PostalAddress", Copyright 2020 by Students Fitness. Finally, if you have strong lats, you can flex your back to look like you have wings!eval(ez_write_tag([[300,250],'studentsfitness_com-large-leaderboard-2','ezslot_2',109,'0','0'])); So, let’s grab some dumbbells and work out those lats! "https://www.facebook.com/studentsfitnessblog/", Dumbbell Lat Row 3 sets of 10 slow and controlled rest 1-2 mins between sets Comment that you did it!! Jogging, jumping jacks, and jumping rope are all a good choice. Despite their importance, they are an often overlooked set of muscles. Do this for at least ten seconds then relax. They won’t let you fly but you’ll be stronger and look better! "https://plus.google.com/115215335434168902797", Again, we want to use strength, not momentum, so don’t drop them or let anything bounce. That’s one rep. Keep going, you’re doing a good job! They shouldn’t move! "image": "https://studentsfitness.com/wp-content/uploads/2016/08/Student-Fitness-Jeremy.png", At the top of the movement, your upper arms should be parallel to your spine. A healthier body. While I’d recommend it, if your back is blasted after the other exercises, it might be smart to put this one off until next time. Then, lower the weight so it’s next to your head. "@type": "GeoCoordinates", Don’t let laziness be the reason why you skip this exercise, though! That’s okay because we’re using that object for support. That’s because all you need is a set of dumbbells! It costs you nothing and helps keep the lights on and weights racked here at Students Fitness. Category Howto & Style; Show more Show less. Focus on pulling with your elbows. After that, do some more stretches, and you should be good to go! Plus, you won’t need to drink any silly sugary energy drinks. It’s the triangular muscle which goes from your lower back up to your armpit.